Running

This is a good pace calculator.

With the obvious caveats about large pinches of salt.

That website proves very poor at predicting my 10km times from my marathon times and vice versa. I would always have said that my relative advantage lay in longer events, the longer the better but according to this website it's the other way round - my 10k time (just done casually in training) gives me a marathon time 10 minutes faster than my PB.

Interesting tool though, maybe I just need to run a faster marathon.

Just been for my first run in a VERY long time. When I was younger I was always told to run for a certain time not a certain distance so in my head I decided half an hour was a fair amount. Managed just under 5K before I got a familiar pulling sensation down the back of my right leg, tried to stretch it out but already felt like it was overstretched so gently jogged home. Pretty pleased with myself though, thanks Ed for reminding me how good running can be! Now going to scan this thread for tips.

Advice needed.

I've been marathon training for well over a month now and I've been feeling really good. I've posted some nice times (43min 10k, 1:45 HM, 2hr 25k). I've had to finish my last 3 runs early due to calf pain in my left leg. It's not agony and the pain is not really enough to make me stop, it's the worry that I am doing some real damage. I stretch pre and post properly.

I am thinking about compression socks. Anybody used them for tight calves?

Maybe I am just going to have to take a week off.

are your trainers old? consider gait analysis and new pair to suit, budget upto 100 notes.

also consider sports physio, they're much better qualified to diagnose, treat, and leave you equipped to manage an injury, rather than the musings of a bunch of fixie skiddahz (unless Pistaboy still checks this thread, he's qualified I think?)

Did think about a sports physio.

Trainers are pretty much new (gait tested Asics).. about 100k in, I guess.

I guess I'll rest it this week, do a tester at the weekend and if it's no better book an appointment with the physio.

Me and my crappy legs... :(

Is there a way other than "golly, this hurts" to tell if your trainers need replacing?

'they' reckon every 500 odd miles or so.

'they' might just be trying to sell people more trainers though.

Could be pain referral from your gluteus medius.

Could be mild shin splints.

I think you really could be onto something with the gluteus medius. I have had some small shooting pains in that area (since big-ringing-it in the urban hill climb). I didn't think it would effect my running at all.

I guess whatever the issue, the treatment is the same. I need to rest for a couple of days at least.

Cheers Dr Tiswas

Does anyone in here have any experience with LD ultra running. I've been off running (and since I don't have a bike with me at the moment that also means all sport) for a month to let my knees recover and I'm getting twitchy. I'm thinking about entering this race but I'm a little concerned about injury prevention and super long miles.

[ame="http://www.amazon.co.uk/Garmin-Forerunner-205-Personal-Training/dp/B000F5HZHQ/ref=pe_29321_26048091_as_img_2/"]Garmin-Forerunner-205[/ame]
£79.99 at amazon

Does anyone in here have any experience with LD ultra running. I've been off running (and since I don't have a bike with me at the moment that also means all sport) for a month to let my knees recover and I'm getting twitchy. I'm thinking about entering this race but I'm a little concerned about injury prevention and super long miles.

That sounds awesome, although I'm envisioning a night like this years DD, I'd imagine if its nasty it would be no fun

HRM is surprisingly interesting, and you can get the 305 for not that much more- I'd definitely recommend finding the extra £20 or whatever it is.

In other news:

Ran to the gym yesterday, which is ~2 miles or so.

Lateral calf muscle very tight today- clearly used hugely more with a forefoot landing.

It'll be interesting to see how things work out with these.

Does anyone in here have any experience with LD ultra running. I've been off running (and since I don't have a bike with me at the moment that also means all sport) for a month to let my knees recover and I'm getting twitchy. I'm thinking about entering this race but I'm a little concerned about injury prevention and super long miles.

Ive done the MDS and the Al Andalus Ultra (twice) and I heartily recommend them. I find ultras good because the pace comes down as the distance increases, so it becomes more of a test of will. Everyone knows they are going to hurt, but it becomes a test of your resistance to pain.
I'm not fast, but even at the back of the pack you get an amazing group spirit. Once you've run 50 miles, everyone running with you seems to be your best mate.
Be prepared to lose toenails though, ultra-runners feet are nasty!

Hmm - I was ultra-ing this weekend with someone who's done MDS and A-A twice (tho he looks more like the lost Ramone than Derek Smalls) - if that's you in disguise, SD, you're doing yourself a disservice saying you're not fast.

If you're concerned about injury prevention, forget it - you'll most likely get injured, but then so do short-distance fast runners. If it's what you want to do, do it - if you get an injury, deal with it - everything gets better. A lot of people can crack out 70 mile weeks every week without their body complaining - just build up to it and hope you're one of them.

It's a great sport - as Bad Science says, your rival is the race, so the cameraderie is exceptional, and you find out a lot about your body and yourself. Mainly how well you deal with pain management.

I might do the TT as well btw.

deffo not me!
I don't recognize the initials SD, but I probably know the face.
This years AA? I had to pull out of stage 3 because of dehydration/heatstroke. Not very fun, but it means I have unfinished business for next year.

Ah, the SD is swimmingdunce, but I didn''t think he was on this forum - clearly he's not. We did the 24hr Thunder Run as a pair yesterday - and I fucked up our podium chances with a return of plantar fasciitis - look out for that if you get into ultra, ewanmac.

I want to do AA, but I'm shite in the heat. Looks like a great race.

Those multi stage races look nuts - I've had MdS at the back of my mind for a while as well as the Comrades and Mont Blanc but I'm not sure I can afford to race abroad the next couple of years.

I'm not so worried about the injuries themselves, more the impact that they might have on my ability to train and perhaps ultimately compete. Over the last few years I've been racing iron distance tri-s and have a slight history of running injuries:

'08 - '09 Stress fracture followed immediately by ITB. IMUK wasn't fun that year - I hadn't run on the road in the preceeding 5 months (just zero impact stuff on the cross trainer).
'09 - '10 Worked on running technique (previously a bad heel striker) and was entirely injury free - 1marathon 1IM and 6 or 7half maras... I really believed barefoot/minimal foot/midfoot was the miracle cure.
10' - '11 Undiagnosed knee pain in the run up to IMAT (possible CMP?) Reduced run training and painkillers during the race = 3:30 run at IMAT but was pretty sore afterwards.

I've had a month completely off and am starting running again tomorrow!

My main worry is that while I'm confident my heart and lungs will be OK with the endurance side, 42km is still the furthest I've ever run... 100miles is a big step up in terms of time on my feet!

Do you guys have a regular stretching/strength/core programme you go through to minimise the chances of injury? Stretching etc is something I could definitely be better at. Also how do you incorporate cross training (cycling) into your training - I'd be loath to give it up but combining 60-70miles a week with cycling is probably a bit much.

went out on Saturday morning to do 18 miles, hit the wall at 13 and it never got any better, had to stop at 17. Never had anything like that before, not even on a marathon.
Not sure if i didn't get enough food on board on Friday or not getting enough sleep [6 month old teething]. Felt really bad until I had something to eat and then settled down a bit.
it really surprised me, it's not like I haven't been training up to this before although I haven't run anything over 15 for about 4 months.

I'd go for more stretching and a little less running, see how it goes (usual caveats about never having seen you, etc). You said earlier you're getting into it - have you added a few more miles than usual? Sore calves would be pretty normal, but not serious unless you just blindly carry on.

Sorry. Must excuse my tardiness. The above was aimed at Marco...

And I'm a sucker - change my shoes after 500 miles every time, practically. Maybe more so I can go spend on some shiny new ones, and feel good again!

Do you guys have a regular stretching/strength/core programme you go through to minimise the chances of injury? Stretching etc is something I could definitely be better at. Also how do you incorporate cross training (cycling) into your training - I'd be loath to give it up but combining 60-70miles a week with cycling is probably a bit much.

Fuck no to stretching - who'd be arsed with that? I alternate my commute with biking and running, and aim for long ride Sat / long run Sun.

I'd equate a hilly 100-miler to a flat double-ironman - TT isn't hilly. Ultra running generally isn't too bad for impact injuries, as you're doing a lot, but not much is fast, hard impact.

I can be arsed with stretching. Quite like it. 15 minutes every morning.

If I have 15 mins, I'd rather spend it on my bike or running. But then I spend the bulk of my time injured.

fuck i hate running

physio is making me do it to regain mobility

i sweat, wheeze and my knees hurt like hell

fuck i hate running

i thought cyclists were a group of people who hated themselves (hence why we go and endure century rides etc) i would just kill myself if i were a runner

run to become

become to run

repeat

Ah, the SD is swimmingdunce, but I didn''t think he was on this forum - clearly he's not. We did the 24hr Thunder Run as a pair yesterday - and I fucked up our podium chances with a return of plantar fasciitis - look out for that if you get into ultra, ewanmac.

I want to do AA, but I'm shite in the heat. Looks like a great race.

Colm is fucking quick!

Training-wise, I commute 25km a day on the bike and run on top of that. I'm currently only running about 20km a week, but that will build slowly as I'm working up to the Greensand Marathon in September. I aim to add 10% a week distance to my running, as well as strength training a couple of times a week at Keiser in Mornington Crescent.
Towards the end of the month I'll start doing stair climbs at work in my lunch hour. The bottom level of the car park to the door onto the roof is 38 floors, and I do three times up and down. When I was training for the MDS I did it wearing a fleece top and carrying a daysack full of phonebooks. I got funny looks from people in suits.

It tends to take over your life a bit, but it saves me from having to have a social life.